Exercise is not just blindly following the masses. Everyone says this movement is good for the body, so you start to do this movement, that movement is also good, this kind of blind exercise is not only ineffective, it may also waste precious time. Exercise must be based on your own situation to set goals, and closely monitor your progress. A complete and effective fitness plan should start with measurement, setting a plan, tracking, and adjusting the plan.

If your goal is to lose fat or gain muscle, you need to manage your daily life well. You can evaluate your progress by daily weight changes and photo comparisons.

Accurately evaluating your physical changes is often the most difficult task, so we first need to solve this problem. Many women make a mistake by simply judging their fitness progress based on changes in weight, which may lead to misleading conclusions and may hinder fitness progress. The following are some aspects to pay attention to when formulating a fitness plan, which can help make your fitness plan more complete and effective.

First step: body circumference measurement

Most people have no awareness when they first start exercising to measure their waist circumference, hip circumference, thigh circumference, chest circumference and arm circumference. In fact, this step is very important. Even if you don't want to measure everything, you should at least measure your waist circumference.

Measurement location:The waist at the thinnest place, generally around the navel, or directly take the navel circumference as the measurement point to measure the circumference.

As for the hip circumference, thigh circumference and chest circumference, you should find the largest circumference; the arm circumference is to measure the length between the shoulder and elbow in the middle point.

Don't worry too much about the correct position of each point. The important thing is that you keep measuring the same place every day.

Second step: regularly record your physique

If your goal is to lose weight or gain muscle, you need to conduct a long-term photo tracking, take photos every two weeks, which can help you effectively discover changes in your physique. It is recommended to take photos in the same conditions: in the morning after a fast, choose a fixed position in the bathroom, under constant and unchanged lighting, wearing the same clothes, in a relaxed posture, and take complete body photos from the front, side and back. Store the photos for later tracking and comparison.

Third step: track performance evaluation

Set a training log to see if you have improved your fitness through major compound exercises (squats, presses, deadlifts, hip sprints, and pull-ups).

The following chart shows how the strength level of a typical exerciser changes over several months of regular deadlifts. But you need to know that a healthy fitness trend is a positive increase in overall fitness.

Fourth step: adjust your fitness plan

If your fitness plan is effective, there is no need to make adjustments. Many people make a mistake when using their fitness plan by adjusting variables when they don't need to. If your training and nutrition plan starts well and you find a suitable nutrition strategy, and you have made good progress, there is no need to change it. Unless there is a truly reasonable need, do not change your plan. You can prepare a fitness plan reminder to record some minor details.

If the fitness effect is not ideal in the long-term execution of the fitness plan, we will consider adjusting the fitness plan. And the adjustment is not blind, the general scientific method is to controlChange one variableinstead of overturning the original fitness plan and redesigning a new plan. Only by changing one variable can you understand whether this factor has an impact on the result.

The following are some potential methods for adjusting the plan (for reference only):

1, if your goal is to lose weight and you haven't lost any fat in a few weeks, you should carefully check your nutrition plan.Consider whether you have deviated from the slimming guidance. If you have deviated, choose a way to correct it. If you are not sure of your nutritional intake, record your food for three days continuously, write down everything you eat all day? Do you eat snacks all day? Do you grab food directly from the bag? Do you feel full after eating? If not, can you ensure that you consume enough protein and fat in each meal? Can you help yourself to increase satiety by eating small meals?

2, if you want to gain strength and muscle, you must first ensure that your food intake is sufficient.If you are physically healthy but your lifestyle outside the gym is a mess, you need to carefully examine what might be happening. Have you refused so many social activities to the point where you no longer get invitations to go out? Is your dieting too strict? Are your workouts no longer interesting? This will make you more emotional?

4, if everything you do is right, consume a sufficient amount of calories and sufficient protein, and work hard in the gym, and your body becomes stronger, but all the aesthetic progress process has not happened,

then you need to consider your sleep and stress level.Try to reduce stress in your life and enjoy several nights of quality sleep, and the weight loss effect will be amazing.Remember to start small, fitness is achieved by small changes over time, persistent and persistent, the fitness goal will surely be achieved.